Depression Therapy

How to Manage Depression and Anxiety Symptoms Between Therapy Sessions

8 min read

Making sure that your mental health is well taken care of is a lifelong process. There’s no one single way to go about it either; there are highs and lows.  Therapy sessions are a great source of support. Even if you are working with a therapist already to help manage your depression and anxiety, but there still may be times wherein you are unable to visit them, or something may come up all of a sudden in between visits. There are also instances that your therapy sessions are weeks apart, so what do you do in between those sessions?

There are ways for you to manage your symptoms and support your mental health in between your therapy sessions. Most of the progress with your mental health actually happens outside of the therapy room, in your everyday life, so this makes it the perfect avenue for you to apply what you’ve learned in your sessions, try new skills, and evaluate what still needs some work.

What are the Symptoms of Depression and Anxiety? 

Most individuals who have depression often deal with an additional mental health condition. Anxiety disorders typically coexist with depression. Anxiety is characterized by intense and uncontrollable feelings of anxiety, fear, worry, and/or panic, which can disrupt daily activities and endure for prolonged durations.

Symptoms of Depression

Depression goes beyond just feeling sad or having a bad day. When feelings of sadness lasts and heaviness for a very long time and its symptoms start interfering with your everyday functioning, you may be exhibiting symptoms of a depressive disorder. 

Depression has many recurring symptoms, which include:

  • Experiencing persistent feelings of sadness or anxiety.
  • Losing interest in previously enjoyable activities.
  • Feeling irritable, frustrated, or restless.
  • Having trouble with sleep, such as difficulty falling or staying asleep.
  • Experiencing changes in appetite, either eating more or less than usual.
  • Facing physical symptoms like aches, pains, headaches, or gastrointestinal issues that persist despite treatment.
  • Struggling with concentration, memory, or decision-making.
  • Dealing with persistent fatigue, even after getting enough sleep.
  • Coping with feelings of guilt, worthlessness, or helplessness.
  • Contemplating thoughts of suicide or self-harm. 

Symptoms of Anxiety

While occasional feelings of anxiety are common, individuals with anxiety disorders frequently endure intense and excessive fear and worry. These emotions are often accompanied by physical tension as well as cognitive and behavioral symptoms. They prove challenging to manage, inflict considerable distress, and may persist for extended periods without intervention. Anxiety disorders disrupt daily functioning and can also impact other aspects of their lives.

Anxiety has many recurring symptoms, which include:

  • Experiencing persistent and overwhelming fear or worry that extends beyond typical concerns.
  • Struggling with concentration and decision-making abilities due to heightened anxiety levels.
  • Feeling consistently irritable, tense, or restless as a result of anxious thoughts and sensations.
  • Experiencing physical symptoms such as nausea or abdominal distress in response to anxiety triggers.
  • Noticing irregular heartbeats or palpitations during anxiety-inducing situations.
  • Exhibiting physiological responses like sweating, trembling, or shaking in response to heightened anxiety.
  • Having difficulty falling asleep or staying asleep due to intrusive anxious thoughts or physical discomfort.
  • Experiencing a pervasive sense of impending danger, panic, or impending doom, contributing to overall distress and unease.

 How Symptoms Manifest In Daily Life

Anxiety and depression harbor negative feelings within an individual and can also detrimentally influence their behavior in everyday life. The symptoms associated with these mental health conditions can significantly affect your daily life. Here are some ways the symptoms of depression and anxiety manifest in your daily life:

  • Work or School Life
    When you’re at work or in school, the symptoms of depression and anxiety may lead to decreased productivity and difficulty concentrating, as well as absenteeism or difficulties in attending classes regularly, along with impaired decision-making abilities. 
  • Social Interactions
    During social activities, the symptoms may lead to withdrawal from social activities and decreased participation in gatherings, as well as difficulty maintaining relationships due to emotional struggles, ultimately resulting in feelings of isolation and loneliness. 
  • Physical Health
    Your physical health is greatly affected, including exacerbation of existing physical health conditions, increased susceptibility to illness due to a weakened immune system, and disruption of sleep patterns leading to fatigue and lethargy.
  • Emotional Well-being
    Your emotional well-being is compromised, characterized by diminished enjoyment of previously pleasurable activities, persistent feelings of sadness, hopelessness, or worthlessness, and heightened irritability and mood swings.
  • Personal Care
    Neglecting self-care routines, such as grooming and hygiene, presents challenges, as does adhering to a balanced diet or managing appetite changes. Additionally, maintaining a regular exercise regimen may prove to be a struggle.
  • Cognitive Functioning
    The symptoms may cause you to have difficulty concentrating, remembering details, or making decisions is common, as well as coping with intrusive and negative thoughts that impact day-to-day functioning. Moreover, impaired problem-solving abilities and reduced mental clarity can further exacerbate these challenges.
  • Overall Quality of Life
    You may experience diminished sense of fulfillment and satisfaction in life, which often accompanies increased stress levels and feelings of overwhelm. Consequently, individuals may find it challenging to effectively cope with everyday stressors and challenges.

Importance Of Managing Symptoms Between Therapy Sessions

Managing your symptoms between therapy sessions plays a vital role in supporting your healing from depression and anxiety. While therapy sessions provide essential support and guidance, it is equally critical to make use of the time between sessions to prioritize mental well-being. This interval offers an opportunity for reflection on discussed topics and the processing of emotions. Given that therapy discussions can often evoke intense emotions, it is normal for these feelings to linger after sessions, underscoring the importance of taking time to navigate and understand one’s emotions effectively outside of therapy.

How To Manage Depression And Anxiety Symptoms Between Therapy Sessions

Managing your depression and anxiety symptoms in between therapy sessions is a good way to support your healing journey and your overall mental health. Here are some ways you can manage your symptoms:

  • Journal In Between Therapy Sessions
    Keeping a journal allows you to process your thoughts, identify patterns, and track your moods and symptoms. It can serve as a valuable tool for self-reflection and understanding.
  • Complete Your Assigned Homework
    Some therapists may assign tasks or homework to reinforce concepts discussed in therapy. These assignments offer opportunities to apply new skills, boost self-esteem, and continue therapeutic progress outside of sessions.
  • Engage in Open Conversations
    Consider discussing your therapy journey with trusted friends or family members if you feel comfortable. Sharing your experiences can reduce stigma, foster support, and even provide mutual encouragement for those navigating similar challenges.
  • Prepare for Your Therapy Sessions
    Maintain a list of topics or concerns you wish to address in your next therapy session. This proactive approach can help you organize your thoughts and make the most of your time with your therapist.
  • Acknowledge Your Own Progress
    Take time to recognize and celebrate the progress you’ve made since beginning therapy. Documenting your achievements, no matter how small, can boost motivation and reinforce your commitment to personal growth.
  • Create a Coping Skills Box
    Assemble a collection of comforting items, coping strategies, and resources to help manage distress between sessions. This personalized toolkit can include affirmations, sensory objects, distractions, and self-soothing techniques tailored to your needs.
  • Cultivate Anticipation Into Your Routine
    Inject moments of joy and anticipation into your routine by scheduling enjoyable activities or outings. Whether it’s a coffee date with a friend or a solo movie night, having something to look forward to can provide motivation and lift your spirits.
  • Prioritize Your Rest and Self-Care
    Recognize the importance of rest and self-care in your mental health journey. Allow yourself time to recharge, set boundaries, and engage in activities that nourish your mind and body. Remember, rest is an essential part of healing, and you deserve to prioritize your well-being.

Manage Depression and Anxiety Symptoms with Marpa Minds

Struggling to manage depression and anxiety symptoms between therapy sessions? Dealing with these challenges can indeed be difficult. If you’re feeling overwhelmed, especially while dealing with the symptoms and treatment-resistant depression, it’s very important to seek professional support from a compassionate mental health clinic dedicated to assisting you through these struggles.If traditional treatments have proven ineffective, do not lose hope. Marpa Minds offers ketamine therapy, including our specialized Spravato treatment, which presents a new avenue for individuals grappling with stress and treatment-resistant depression. Tailored for cases where conventional therapies have fallen short, our treatment could provide the breakthrough you’ve been seeking. At Marpa Minds, your well-being comes first. We’re committed to providing a safe, supportive environment where you can feel understood and cared for. Take that important first step toward your recovery today by reaching out to us here or calling us at 1877-88-MARPA.

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